Ruck The Berm 7-10-19
THE SCENE: Humidity – check
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 40, Daisy Pickers x 20, Runners stretch
THA-THANG:
Mosey to the parking lot.
Partner ruck workout. PAX team up in groups of 2. One team member completes the exercise while the other team member walks ahead with the ruck. When finished with the exercise the PAX runs to his team member, transfers the ruck and walks ahead while the other PAX does the exercise. For each exercise, each team member will complete 5 sets.
- Burpees x 5 (50 total per team)
- Overhead Claps x 10 (100 total per team)
- Merkins x 15 (150 total per team)
- Big Boy Situps x 15 (150 total per team)
- Squats x 15 (150 total per team)
MARY:
Burpees x 5
Shoulder taps x 50
American Hammers x 20
COUNT-OFF & NAME-O-RAMA
7 PAX (0 FNG) – Bruce, Laettner, Ups, Mudpants, Iceman, Photoshop, Big Top – QIC
CIRCLE OF TRUST/BOM:
We all face temptation. We are bombarded with things that look appealing. Maybe the temptation is that it looks like an easy way to get something you desire or something you need. In Proverbs 1:19 we are told that such ill gotten gains do not satisfy, instead it “takes away the life of those who get it.” See temptation for what it is, a temptation, not a genuine satisfaction and be strong to stand against it.
MOLESKIN:
The Ruck the Berm Warrior award definitely goes to Photoshop today. He did a 2 mile solo ruck before the workout.
ANNOUNCEMENTS:
Be mindful of new PAX and make sure to welcome them and create a welcoming environment.
